Sodium/Potassium Levels in Food
The generally recommended daily levels of 4 important minerals are:
Potassium 4000 mg
Sodium 1000 mg
Calcium 500 mg
Magnesium 300 mg
1 teaspoon of Morton Salt has 2300 mg of sodium.
Human breast milk has a ratio of 16 milligrams of sodium to 191 mg of potassium or roughly a 1/10 ratio.
Let's take a look at some common foods. First let's see what the sodium potassium ratios are in the foods we might typically eat or serve to our children.
| Fish |
Serving |
Sodium |
Potassium |
| Anchovy (raw) |
3 oz. |
88 |
325 |
| Anchovy in oil |
3 oz. |
734 |
109 |
| Catfish |
3 oz. |
54 |
296 |
| Clams |
3 oz. |
47 |
269 |
| Crab |
3 oz. |
711 |
173 |
| Haddock |
3 oz. |
58 |
264 |
| Halibut |
3 oz. |
46 |
382 |
| Lobster |
3 oz. |
323 |
299 |
| Oysters |
6 |
94 |
192 |
| Salmon |
3 oz. |
37 |
417 |
| Scallops |
3 oz. |
170 |
126 |
| Shrimp |
3 oz. |
126 |
157 |
| Swordfish |
3 oz. |
76 |
245 |
| Trout |
3 oz. |
23 |
421 |
| Tuna |
3 oz. |
43 |
176 |
| Walleye |
3 oz. |
43 |
331 |
| Meats |
Serving |
Sodium |
Potassium |
| Chicken |
3.5 oz |
60 |
262 |
| Lamb |
3.5 oz |
81 |
339 |
| Pork Loin |
3.5 oz |
51 |
317 |
| Bacon |
3 slices |
303 |
92 |
| Ham |
3.5 oz |
1386 |
337 |
| Veak |
3.5 oz |
83 |
337 |
| Chicken-dark |
3.5 oz |
87 |
220 |
| Chicken-light |
3.5 oz |
77 |
239 |
| Grains and Flours |
Serving |
Sodium |
Potassium |
| Amaranth |
1c |
42 |
714 |
| Barley |
1c |
18 |
560 |
| Buckwheat |
1c |
0 |
692 |
| Cornflour |
1c |
6 |
340 |
| Potato Flour |
1/2c |
6 |
340 |
| Quinoa |
1/2c |
0 |
629 |
| Rice Flour |
1c |
12 |
456 |
| Rye Flour - Dark |
1c |
2 |
934 |
| Rye Flour - Light |
1c |
2 |
238 |
| Soybean flour |
1c |
20 |
2384 |
| Soymeal |
1c |
3 |
3038 |
| Wheat Bran |
1/2c |
1 |
355 |
| Wheat, whole |
1c |
6 |
486 |
| Wheat Germ |
1/4c |
4 |
259 |
| Rice |
1c |
1 |
60 |
| Nuts |
Serving |
Sodium |
Potassium |
| Almond Butter |
1t |
2 |
121 |
| Almonds |
1oz |
0 |
179 |
| Peanuts unsalted |
1oz |
3 |
193 |
| Pistachios |
1oz |
2 |
310 |
| Pumpkin |
1oz |
5 |
229 |
| Soybean nuts |
1/2c |
2 |
1173 |
| Sunflower |
1oz |
1 |
196 |
| Milk |
Serving |
Sodium |
Potassium |
| Skim |
8 oz |
126 |
406 |
| Low sodium |
8 oz |
6 |
617 |
| Goat |
8 oz |
122 |
499 |
| Human |
8 oz |
16 |
191 |
| Soy |
8 oz |
30 |
338 |
| Yogurt Plain |
8 oz |
174 |
579 |
| Juice |
Serving |
Sodium |
Potassium |
| Apple |
6 oz |
7 |
296 |
| Carrot |
6 oz |
54 |
538 |
| Grapefruit-fresh |
8 oz |
2 |
400 |
| Orange |
8 oz |
2 |
496 |
| Pineapple |
6 oz |
2 |
280 |
| Prune |
8 oz |
11 |
706 |
| Pomegranate |
8 oz |
5 |
339 |
| Tomato - no salt |
6 oz |
18 |
400 |
| V-8 - no salt |
6 oz |
42 |
427 |
| V-8 salt |
6 oz |
553 |
384 |
| Fruit |
Serving |
Sodium |
Potassium |
| Apple |
1 |
1 |
159 |
| Apricots |
3 |
1 |
313 |
| Avocado |
1 |
21 |
1097 |
| Banana |
1 |
1 |
451 |
| Blueberies |
1c |
9 |
129 |
| Breadfruit |
1/4c |
2 |
470 |
| Catnaloupe |
1c |
14 |
494 |
| Currant |
1/2c |
6 |
642 |
| Dates |
10 |
2 |
541 |
| Elderbrry |
1c |
0 |
406 |
| Figs - dried |
10 |
20 |
1332 |
| Grapefruit |
1/2 |
0 |
158 |
| Guava |
1c |
89 |
713 |
| Honeydew |
1c |
17 |
461 |
| Kiwi |
1 |
4 |
252 |
| Lychees |
3.5oz |
3 |
1110 |
| Mango |
1 |
4 |
332 |
| Peach |
1 |
0 |
171 |
| Peach - dried |
6 |
9 |
1295 |
| Pineapple, raw |
1c |
1 |
175 |
| Pomegranate |
1 |
5 |
399 |
| Prunes - dried |
10 |
3 |
639 |
| Raisins |
2.3c |
8 |
859 |
| Raspberries |
1c |
0 |
187 |
| Sapote |
1 |
21 |
773 |
| Strawberies |
1c |
2 |
247 |
| Tamarind |
1c |
33 |
753 |
| Vegetables |
Serving |
Sodium |
Potassium |
| Adzuki Beans |
1c |
18 |
1224 |
| Amaranthe |
1/2c |
14 |
423 |
| Artichoke |
1 |
114 |
425 |
| Asparagus |
6 spears |
10 |
144 |
| Bamboo Shoots |
1c |
5 |
64 |
| Beet Greens |
1/2c |
173 |
654 |
| Beets |
1/2c |
42 |
266 |
| Back Beans |
1c |
1 |
611 |
| Back Eyed Peas |
1c |
9 |
638 |
| Borage |
3.5oz |
88 |
491 |
| Broccoli |
1/2c |
20 |
228 |
| Brussels Sprouts |
1/2c |
17 |
247 |
| Burdock Root |
1c |
5 |
540 |
| Cabbage-boiled |
1/2c |
29 |
315 |
| Cabbage-Chinese |
1c |
11 |
268 |
| Cabbage-Red |
1/2c |
6 |
105 |
| Carrot raw |
1 |
25 |
233 |
| Carrots cooked |
1c |
103 |
354 |
| Cassava |
3.5oz |
8 |
764 |
| Cauliflower raw |
1c |
8 |
404 |
| Cauliflower cooked |
1c |
32 |
250 |
| Celery |
1 |
35 |
114 |
| Chicory |
1/2c |
41 |
378 |
| Collards cooked |
1c |
85 |
427 |
| Corn ear |
1 |
13 |
192 |
| Corn frozen |
1c |
3 |
158 |
| Cranberry Beans |
1c |
1 |
685 |
| Cucumber |
6-8 pcs |
1 |
42 |
| Eggplant |
1c |
3 |
238 |
| Garbanzo - boiled |
1c |
11 |
477 |
| Jerusalem Artichoke |
1c |
6 |
644 |
| Kale cooked |
1c |
30 |
296 |
| Kidney Beans |
1c |
4 |
713 |
| Lentils |
1c |
4 |
731 |
| Lettuce-Boston |
1 head |
8 |
419 |
| Lettuce-Iceberg |
1head |
49 |
852 |
| Lettuce-Romaine |
1c |
5 |
148 |
| Lima Beans |
1c |
4 |
955 |
| Mushrooms- raw |
1c |
3 |
259 |
| Mustard greens cooked |
1c |
22 |
283 |
| Okra pods cooked |
8 |
4 |
274 |
| Onions raw chopped |
1c |
3 |
248 |
| Navy Beans |
1c |
2 |
669 |
| Parsley |
1/2c |
17 |
166 |
| Peas |
1/2c |
55 |
127 |
| Pepper |
1 |
3 |
153 |
| Potato-baked with skin |
1 |
16 |
844 |
| Pumpkin mashed |
1c |
2 |
564 |
| Pumpkin canned |
1c |
12 |
505 |
| Radishes |
4 |
4 |
42 |
| Tofu |
1/2c |
17 |
298 |
| Snap Beans |
1c |
4 |
374 |
| Spinach boiled |
1/2c |
63 |
419 |
| Squash - Acorn baked |
1/2c |
4 |
446 |
| Squash - Butternut |
1/2c |
4 |
290 |
| Sweet Potato |
1 |
12 |
397 |
| Tomato |
1 |
11 |
273 |
| Tomatoes canned (no salt) |
1c |
31 |
530 |
| Tomato paste (no salt) |
1c |
170 |
2442 |
| Tomato puree (no salt) |
1c |
50 |
1050 |
| Tomato sauce |
1c |
1482 |
909 |
| Turnips cooked |
1c |
42 |
292 |
| Waterchestnuts |
1/2c |
9 |
362 |
| Food |
Serving |
Sodium |
Potassium |
| Molasses |
1t |
11 |
498 |
| 1Soybean Protein Concentrate |
1oz |
1 |
617 |
| Brewers Yeast |
1oz |
34 |
537 |
| Torula Yeast |
3.5oz |
33 |
2100 |
| Hamburger Helper |
5.1oz |
1043 |
436 |
| Kraft Macaroni & Cheese |
3/4c |
652 |
94 |
| Baked Beans with Franks |
8oz |
1165 |
461 |
| Chili - Van Camps |
1c |
1499 |
370 |
| Spaghettios |
1c |
989 |
300 |
| Stouffers Chipped Beef |
1 serving |
644 |
226 |
| Beef Stew (Stowers) |
5oz |
540 |
73 |
| Chung King Chicken Imperial |
1 serving |
1540 |
260 |
| Chicken Chow Mein |
1 serving |
1560 |
260 |
| Lean Cuisine Enchiladas |
9.2oz |
890 |
420 |
| Pot Pie - Morton |
1 |
740 |
180 |
| Pizza (Celeste Deluxe) |
1 slice |
903 |
352 |
| Burger King Cheeseburgr |
1 |
663 |
247 |
| Burger King Chicken Sandwich |
1 |
1417 |
375 |
| Burger King Chicken Tenders |
6 |
541 |
200 |
| Big Mac |
1 |
950 |
|
| Pizza Hut Pepperoni Pizza |
2 slices |
1127 |
405 |
| Wendy Big Burger |
1 |
1370 |
590 |
| Bacon |
2 slices |
719 |
181 |
| Bologna |
1 slice |
272 |
65 |
| Chicken Roll |
1 slice |
331 |
129 |
| Hot Dog |
1 |
585 |
93 |
| Tomato Soup |
1c |
1048 |
417 |
| Split Pea Soup |
1c |
1008 |
397 |
| Lentil and Ham Soup |
1c |
1318 |
356 |
| Crm Mushroom Soup |
1c |
2469 |
203 |
|
